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Weightlifting can help you build muscle, burn fat, and improve overall health.
Anyone can lift weights, but everyone should avoid common mistakes to maximize gains.
Errors like overtraining, ineffective workouts, and skimping on food and sleep can hurt progress.
Lifting weights is a great way to boost your overall health and fitness, with benefits like muscle building, stronger bones and joints, and support for your cardiovascular system. Anyone can start training with weights, regardless of their fitness experience.
While lifting, get the most of your workouts by avoiding common mistakes. Poor planning can leave you feeling drained in the gym without getting the results you want.
Experts told Insider habits like overtraining and under eating could stall your progress. You can get back on track by incorporating new tactics into your fitness routine, like prioritizing diet and recovery.
Exercising too much or too intensely can backfire
Overdoing it with intense weightlifting can lead to less muscle growth, not more.Gero Breloer/AP
Athletes who try to do too much exercise or workout too intensely can end up slowing their progress, burning out, and increasing the risk of injury, Chris Duffin, a world-record-holding powerlifter and cofounder of Kabuki Strength, previously told Insider.
“More is not better. You want to do the least amount to get the result you want,” he said.
For beginners, working out three times a week for 45 minutes each session is plenty, Duffin said. Even more experienced athletes can see benefits from working each muscle group just twice a week, so there’s no need for long hours of exercise.
Red flags of overworking in the gym include persistent fatigue or soreness, moodiness or irritability, decreased range of motion, and inability to finish workouts or lift the same amount of weight.
Losing sleep can prevent muscles from growing back stronger
Trying to hit the gym first thing in the morning isn’t helpful if it causes you to lose sleep.bogdankosanovic/Getty Images
The flip side of overtraining is under recovering, according to weightlifting experts.
Sleep is a crucial part of recovery to support your body in getting stronger after each workout.
Without sleep, damaged muscle tissue doesn’t have the opportunity to repair and grow, and gains can stall.
It’s a common problem for athletes who get up too early in the morning to train, according to Duffin. While morning workouts can be convenient, they’re not worth it if you’re missing out on sleep.
“It’s like bending over to pick up a dime and missing the $10 bill in front of you. It doesn’t make sense,” he said.
While sleep needs can vary, most research suggests seven to nine hours is a good nightly goal for adults. Dedicated athletes may need more, as much …….